Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch
Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Run: 1 mile (10:15)
Workout:
Cleans: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Half Snatches: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Jerks: 10 rpm, 90 sec/hand x 24 kg. Rest 1 minute
Balance Training
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